Tag Archives: tomato

burrito salad!

Burrito Salad – healthy yet delicious!

Ingredients

1 1/2 x cups lettuce

1/2 x cup brown rice, cooked

1/3 x cup beans, cooked (I use the 4 bean mix that comes in a tin, simply drain and rinse)

1 x cup vegetables (try tomatoes, red peppers, onions, or roasted sweet potatoes)

2 x tablespoons avocado or guacamole

2 x tablespoons salsa

Sprinkle of low-fat cheese

Directions

1. Place lettuce in large bowl.

2. Add the rice and beans then toss.

3. Top with your choice of vegetables, plus salsa and cheese (if desired).

4. Eat cold or microwave for 20 seconds and serve.

You could also add some cooked mince it cook a steak or chicken breast, slice and also toss through!

Easy, full of flavour and heathy!

Tacos / Tortillas!

An easy alternative to tacos/tortilla wraps.

Ingredients (serves 6)

1 kilo mince – beef or chicken
2 packets taco seasoning
1 × 6 pack tortilla wraps
1 1/2 cups water
1/2 cup sour cream
1/2 cup tomato salsa
2 cups grated cheese
Method

Pre-heat oven to 180°c

Brown off mince, add taco seasoning and water. Simmer for 15 mins.

Layer tortilla wrap, mince, salsa, sour cream and cheese untill all wraps are used.

Sprinkle cheese across the top.

Place in preheated oven untill cheese is melted to desired liking.

Calories and summer!

With spring here and summer just around the corner with sun and fun approaching. We all consider loosing a few kilos.

The easiest way to loose some unwanted kilos is by watching what you eat. Not by watching it go into your mouth, but by choosing healthier options.

Snacking is the hardest as most of us reach for the not so healthy snacks, mostly the snacks that are easily reached are not always the lowest in calories or fat content.

Now I’m not a believer in calorie counting as such, nor do I eliminate fats from my diet or sugar in fact. I’m a HUGE believer in everything in moderation. I believe if you starve or deprive yourself of something you are more likely to want it more.

Let’s face it, not everyone has super powered amazing phenomenal will power. So below are some of my favourite low calorie snacks that are generally in most homes. You could say they are a staple in my house. Easy to throw together in a salad or meal and by limiting your portions you will keep on track. Yes there are also some treats in there. Life and food is to enjoy. So enjoy!

I believe that when your trying to loose weight women should aim for approx
1200 cal per day men should a for 1500 cal per day or approx 280 cal per meal and
5 meals per day.

1/2 x cup chick peas = 95 cal
1/2 x cup White beans = 216 cal
1/2 x cup black beans = 108 cal
1/2 x cup lentils = 287 cal
1/2 x cup kidney beans = 250cal
1 x 60gm sweet potato = 52 cal
1 x Coles Choc chip cookie = 80cal
1 x 100gm turkey mince = 155 cal
1 x small mandarin = 24 cal
1 x small banana = 76 cal
2 x whole grain rice cracker = 8 cal
10 x Allen’s jelly beans = 98 cal
200ml skim milk = 68 cal
1 heaped teaspoon Milo = 28 cal
1/2 cup boiled brown rice = 122 cal
100g low fat beef mince = 146 cal
20g low fat tasty cheddar cheese = 69 cal
250ml hot cup of tea w skim milk 1/2 teaspoon sugar = 15 cal
1 teaspoon raw fresh garlic = 3 cal
1 teaspoon chilli powder = 20 cal
1 x medium pear = 61 cal
1 teaspoon margarine = 28 cal
1 teaspoon strawberry jam = 40 cal
100g pink salmon in brine = 126 cal
100g tin tuna = 74 cal
2 x rice cracker = 14cal
1 x salada biscuits = 59
1 x small tomato = 3 cal
1 x boiled egg = 12 cal
100g light ham = 108 cal
100g light turkey = 98 cal
1 tab spoon avo = 20 cal
1 tab light cream cheese / Philli = 36 cal
10 x cherries = 30 cal
2 x strawberries = 8 cal
5 slices leb cucumber = 12 cal
2 x slices 9 grain bread = 167 cal
5 x pieces licorice = 90 cal
1 small tub diced peaches = 84 cal
1 small tub diced pears = 81 cal
2 x Jatz 97% far free = 20 cal
100gm button mushrooms = 40 cal
60gm Sweet potato = 52 cal
150gm white potato = 136 cal
100gm butternut pumpkin = 52 cal
75gm Zucchini = 15 cal
40gm green peas = 24 cal
70gm frozen yogurt = 102 cal

Easy sausage pasta bake!

Easy sausage pasta bake!

Like many of my other recipes, this one is easy with minimal ingredients!

Many if my friends are like me ‘time poor’ so this is quick, easy and one the whole family ‘generally’ like.

1kg sausages – whatever you like. I generally use beef or Italian. Chorizo is also a favourite 🙂
500gm pasta – again whatever you like spiral is my favourite
1 x cup grated cheese
1 x 495gm jar pasta bake – I generally use a tomato base one – if you like to make your own, use that. 🙂
1 x teaspoon ground chili (optional)

Cook the pasta – I use a teaspoon of oil in the boiling water as this will stop the pasta sticking to each other and the saucepan.

Brown the sausages then chop into pieces – I usually chop into pieces approx 2cm long

Preheat an oven to 180 degrees

Get a large oven proof baking dish and lightly spray with a non stick oil.

Put pasta, sausages and chili in dish and mix well.

Add the sauce and stir.

Evenly spread the grated cheese on top and bake on 150 degrees for approx 30 – 40 mins or until the cheese is golden.

Yummy!

Mummy guilt.

Mummy guilt…

Let’s face it, being a mummy doesn’t come with a manual or handbook and nothing can prepare you for the unknown.

When I say unknown I mean, we all know that a baby cries, drinks milk and sleeps right? Yes we lean that from family, friends and pre natal classes. What we don’t lean is what each cry means and why they are constantly waking when they have a clean nappy, have a full tummy and are at perfect temperature.

If like me you have tried control crying, tried the shhh method, patting, night lights, baby monitors, white noise etc etc but sometimes after 2hrs of continuous toddler waking – for no apparent reason other than he calls out my name and thinks I should be sleeping in his room along side him. You snap…

Well last night I did. I had reached my teather of shhh, patting, white noise, coving in blankets and every other method known to mummy’s all over the world. I raised my voice at my 20 month old little man. The love of my life, my world. I told him ‘just go to sleep mummy is cold and tired and I’m over the constant waking’. He didn’t listen though and as soon as I left his room he started to stream and call out ‘mamma, mamma, mamma’. I eventually gave in as I often get ‘mummy guilt’ and feel bad for raising my voice at such an innocent little delight (delight when he isn’t awake at 2am!).

I gave in at 4am after 2 hours of back and forth from his room to my bed and put him in bed with me. He then slept until 8am. I know this is a terrible bad habit but I suffer ‘mummy guilt’ and this morning I feel terrible for many reasons.

1. I raised my voice at him
2. I ended up giving in to him and allowing him to sleep with me
3. I was to tired to get up and see my hubby off to work
4. It’s 8am when I’m usually up at 6:30am
5. His routine is now out by a couple hours all because ‘I gave in’

Does anyone else suffer from ‘mummy guilt’?

I’ve read all the sleep books, saving our sanity books, taming toddler books, healthy eating books but none of these methods seem to help my little one.

Perhaps he just has it over me?

I look at him with overwhelming love and stare into his beautiful brown eyes and feel besotted with love and adoration. Why am I yelling at him to sleep? Perhaps he is just ready to start his day? He did go down at 7pm. That’s 7hrs sleep, adults survive on that, is it enough? Then the little voice of reason kicks in, I hear it telling me – ‘no all the books say toddlers needs 14 hours of sleep’. So I’m confused and feeling ‘mummy guilt’ again.

It’s not only with his sleep I feel guilt, it’s also with his eating. We all want our children to grow up healthy and as my father used to say ‘big and strong’ and we were drummed in that vegetables and meat made us this way. ‘Eat your veg then your meat’ my dad used to say every night at the dinner table and it was a ceremony of us all sitting down to eat together. So I feel guilty that my little one eats alone at 5pm as to keep to his nightly routine of dinner, bath, bottle, story and bed.

I feel guilty about what if he isn’t getting enough nutrients or fruit and vegetables? I still do purée veg for him to endure he eats veg every night and I do them in weekly batches and freeze then in Snap lock bags, mixing up the veg so that it’s not boring and ensuring he eats a variety of different things. I know a few children who are almost teenagers who still don’t eat veg and I think it’s because it wasn’t encouraged as toddlers.

Your taste buds and also habits evolve on a 30 day cycle so you can either beat a habit or learn to enjoy something if you stick to it for 30 days. Now I’m not saying eat the same veg for 30 days straight but encourage healthy eating from a young age and when ten reach 8, 9 or 10 even older they will enjoy certain veg. Don’t get me wrong we don’t have to love all veg but at least like 1 of every colour. He eats meat every night and I ensure he is having enough dairy such as cheese, yogurt, custards, milk etc. I don’t allow too much excess or un necessary sugars and although I allow treats, I try to minimise chocolate, chips, lollies and biscuits to a special occasion.

I’ve listed some veggie and fruit colours below that I try to have at least one veg from each colour in his weekly cook up. I freeze these in 1 cup lots then thaw for the day and cook fresh meat each evening.

Orange / Yellow = pumpkin, sweet potato, carrot, corn, squash, rockmelon, oranges, lemon, mango, pineapple.

Green = broccoli, peas, beans, Brussels sprouts, green capsicum, spinach, asparagus, avocado, green apple, green grapes, limes, kiwi fruit, pear.

Red = tomato, red capsicum, radish, cherries, rhubarb, red grapes, raspberries, strawberries.

Purple / Blue = beetroot, purple asparagus, red cabbage, eggplant, blue berries, mulberries, black berries.

White / Brown = cauliflower, mushroom, onion, peaches, nectarines, garlic, banana, potato, ginger, brown pears, dates.
I know I’m not the perfect mother, I wish I was but what is ‘perfect’? I try my best to raise my child to be the best person he can be. Encouraging him to try new things, be brave, show leadership skills, be kind and caring, fun and happy, help others but most of all I encourage him to be himself. Strive for what he wants rather than what I want him to be.

Perhaps I just have too high of expectations on what is being a good mummy?

Home made pizza!

Easy home made pizza!

I don’t know one child that doesn’t love pizza!

This is a simple yet effective and yummy way to make pizza. You can also get your little ones involved. I have has my neices and nephews help make these yummy pizzas and with their input, it inspires them to eat them.

Be as adventurous as you like with the toppings, include vegetables if you like. I start with simple flavours and also make faces and pictures with the toppings making it all that little more fun!

1 x packet whole meal pita bread (8 pieces) I use the smaller size – diameter approx 20cm
2 x cups grated cheese
1 x small tub tomato paste
1 x cup diced bacon or ham
1 x cup pepperoni (doesn’t have to be hot or spicy)
1 x cup cherry tomatoes cut in half
1 x cup sliced grilled capsicum / peppers
1 x cup cooked Finley sliced chicken breast

 

Preheat your oven to 160 degrees
Get some baking trays and either use a non stick spray or line the tray with baking paper.

Pull apart the pita bread so that you have singular pizzas.

Spread an even amount of tomato paste on each individual pita bread making sure you go to the edge.

Sprinkle with grated cheese.

Top your pizza with what ever topping your desire!

Remember you can make faces using pepperoni for eyes, peppers for a mouth, cherry tomato for cheeks or eyes.

Let your little ones imagination run wild. Make cooking fun and enjoyable and having them involved will encourage healthy eating and also wanting them to help!

Let’s hope they are enthusiastic about helping to clean up!

Delicious healthy burgers!

Mushroom burgers!

Portobello Burgers:
4 x very large portobello mushrooms
1/4 x cup sun-dried-tomato pesto
4 x whole-grain hamburger buns, split
1 x large ripe tomato, cut into 8 slices
1 x 250gm fresh goat cheese, cut crosswise into 8 slices
8 x large fresh basil leaves (optional)

Carrot-Fennel Slaw:
2 x cup shredded carrots
1 x small fennel bulb, trimmed and thinly sliced
1/2 x cup (loosely packed) fresh basil leaves, thinly sliced
2 x teaspoon olive oil
1 1/2 x teaspoon apple cider vinegar
Salt and pepper

Prepare Portobello Burgers:
Preheat toaster oven to 180 degrees Place portobellos on foil-lined oven tray, rounded side up.
Bake 14 minutes.
Flip mushrooms; spread 1 tablespoon pesto evenly on each.
Bake 10 minutes or until mushrooms are just tender.

Carrot-Fennel Slaw:
In large bowl, mix carrots, fennel, basil, oil, vinegar, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper until well combined.

Toast buns.
Place 2 tomato slices on bottom of each bun. Top each with 1 portobello, 2 slices goat cheese, 2 basil leaves, and top of bun. Serve burgers with Carrot-Fennel Slaw.

Easy peasy healthy meatballs.

Easy healthy meatballs!

500gm lean mince
1 tablespoon tomato paste
1 teaspoon garlic
1 teaspoon chili powder
2 eggs

Put the mince in a large mixing bowl. Add both raw eggs and combine well
Add the tomato paste and continue to combine then add garlic and chili until all ingredients are well combined.

Take a large spoon of mixture and roll into a ball like shape – you can actually make any shape you like – sausage etc.

Once all meatballs are formed heat a frypan on medium and cook until each side is golden brown.

Serve with diced tomato and avocado for a easy salsa.

Or use as patties for burgers!

This easy meatball recipe can also be altered using turkey mince or pork mince.

Guarantee all the family will love them and by making them smaller ie the size of a golf ball – your toddler can easily munch away on them!

Either way – Delicious!

Snacking ideas for everyone.

Healthy options for a snacking toddler!

My little man is pretty good, he will pretty much eat anything u give him, however I do like to mix it up and give him a variety of different foods so that he can experiment with textures and flavors of different foods.

If you – like me, get stuck for snacking ideas, here are my favorites.

Breakfast cereal – a handful of Cheerios, nutri grain, sultana buds, mini wheats, fruity bix or anything that your little one likes. I choose these as they have less sugar than most and have high fibre and fruit.

Dried fruit – my little doesn’t really eat fresh fruit so I give him the dried variety. Sultanas, dried apple, dried pineapple, sultanas, dried apricot anything that’s dried he will munch on.

Fruit – if your little one will eat fruit – make it fun for them, put some in skewers, make pretty patterns. Use strawberries, blueberries, grapes both green and purple, quarters of apple, mandarin pieces, pineapple chunks (can use from can if you like) cherries etc

Cold sausage – I must admit my little man is a bit of a meat-a-saurous! Loves his meat, very much a carnivore! I often cool extra meat and keep it cold in the fridge – thus also helps with teething as the cool food relieves the inflammation of the gums. I boil sausages to eliminate as much fat as possible then allow them to cool and cut into small rings. These will store for approx 2 days in the fridge in an air tight container – if not eaten prior 🙂

Carrot sticks – again a great munching food for teething ESP when cold. I cut these into smaller sticks by slicing the carrot in half length ways then cut in half again across ways. The carrot is then basically cut into quarters meaning it’s more manageable for toddlers to munch on. Full of vitamin C, fiber, vitamin K, potassium, folate, manganese, phosphorous, magnesium, vitamin E and zinc. To read more about these health benefits click on the link below.

http://www.medicalnewstoday.com/articles/270191.php

Jatz Crackers – simple and plain yet very tasty and ‘old school’ again easy to access – most supermarkets will sell these and my little one LOVES them.

Cheese sticks – much like cold sausage and carrot sticks cheese are great when teething. Added extras is that it’s full of calcium and protein so not only tasty but good for them. More on cheese sticks health benefits can be found on my post about teething toddlers or in the link below.

http://pediatrics.about.com/od/nutrition/a/cheese-nutrition-facts.htm

Cherry Tomatoes – my little guy doesn’t go nuts on these, he generally likes to play throw with them and pushes his finger through them until the seeds go everywhere! So to stop the seed release, cut the cherry tomato in half and take the seeds out with a teaspoon then give them to eat. A lot less mess! Cherry tomatoes are also high in vitamin C and other wonderful goodness.

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2682/2

Air popped popcorn – delicious!
Just like at the movies. Make your own. You don’t need to add salt nor butter. Simply buy the kernels and pop in a dry pan but remember to cool before serving.
Other ideas can be found at this very fun website 🙂

Happy snacking!!

Keeper of the home
http://www.keeperofthehome.org/2012/02/10-on-the-go-healthy-snack-ideas-for-toddlers.html

Super healthy kids
http://www.superhealthykids.com/healthy-kids-recipes/category/snacks.php